Warm up: 50 Kettlebell figure 8’s Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 3 Rounds for time of: 15 Deadlifts @ 185 15 Box jumps @ 24 / 20
Category Archives: Workout of the Day
WOD Monday June 20th
Warm up: 2 Rounds of 200 meter run / 10 GHR / 10 GHSU Back Squat: 3,3,3,3,3 @ 85% 2. 3 Rounds for time of: 25 Air squats 25 Pushups 25 Sit ups
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 500 meter row / Kang squats x 15 / Glute ham sit up x 15 Power clean: 8 x 2 @ 85% 2. 3 Rounds for time of:Continue reading
WOD Thursday June 16th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 2 rounds of – 10 Plyo pushups off bench / 5 strict pullups 1. Bench Press: Find one rep max. 2. Front squat: 4 x 3 @ 80% 3.Continue reading “WOD Thursday June 16th”
WOD Wednesday June 15th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 400 meter run / 20 pvc shoulder dislocates / 15 Overhead squats / 10 Seated good mornings 3 Rounds for time of: 15 Power snatches @ 115 lbsContinue reading “WOD Wednesday June 15th”
WOD Tuesday June 14th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: Banded rig row x 20 / Banded good morning x 20 / Single arm press with band x 15 per arm Push press + Jerk: 5 x 3Continue reading “WOD Tuesday June 14th”
WOD Monday June 13th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: 500 meter row / 15 GHSU / 15 GHR / 10 GHSU /10 GHR Back squat: 5 x 4 @ 80% 2. For time: 20 Burpees 20 Thrusters @Continue reading “WOD Monday June 13th”
WOD Friday June 10th
Events coming up: This Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: Empty bar work xContinue reading “WOD Friday June 10th”
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: 2 rounds of – SeatedContinue reading
WOD Wednesday June 8th
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: 3 rounds of: 6 BurpeesContinue reading “WOD Wednesday June 8th”
CrossFit Havoc 